"How Strong Women Will Save Civilization"


Main Course:

Skills & Strength:

    • Snatch, 5 x 2 of:

      • Intensity:  1 pull into Hang Snatch
      • Load: Segmented Pull into Segmented Power Clean into Overhead Squat
      • Mechanics: Segmented pull into segmented power snatch
      • record scaling and heaviest successful double to comments


  • 5 rounds

    • 3 Snatch, 155/105
    • 7 Burpees over Bar
    • record total reps to comments



  • It’s Friday! EAT!

Food for Thought:

“Don’t deny yourself food. You can have what you want, when you want, as much as you want… just not today. If you plan your recklessness, your plan is no longer reckless.” ~ The Cook



  1. 130125

    http://www.roguefitness.com/ultra-speed-cable-jump-ropes.phpDouble Unders… They can be your worst enemy.. but most of all those ropes can be.. whipping yourself with the heavy cables or trying to find the right size.. My suggestion.. buy your own so it is customized to your height. I found it much easier to learn DU’s once i had a rope that was fit for me..
    try here..

  2. 130125

    Cleans => Load => 115 (PR – up from 85)
    WoD => 8:10 => this was harder than it seemed. But awesome!

  3. 130125

    5×2 Pull + Hang Snatch @ 115#
    WOD: 7:14 @ 115#

    Snatches felt good today, decent quickness under the bar, could have gone up a bit

  4. 130125

    5 X 2 Snatch pull + hang snatch 78#

    WOD: 6:27 @ 78#, could not get my hips open this morning, should have slowed down

  5. 130125

    Snatch (Intensity): 105
    WoD: 9:33 @ 105

  6. 130125

    Snatchy Snatchy: 165#s (pull to a hang snatch from the knee)

    WOD: 8:08 Rxd (155#s)

    I imagine an elite level athlete could complete this WOD in less than 3 mins. Ill keep working towards that level. This was quite challenging after pulling of the ground three times the week (clean, snatch, deadlift, snatch). I really tried to focus in on hitting my points and keeping the bar close to my body. I had a few good ones and about a million close to good ones. 😀

    Dessert: Abductor shuffles, mobility and foam rollin.

  7. 130125

    Snatch: 83# worked on form…thanks for the tips BJ!

    WOD: 10:11 at 73# this was much harder than I expected.

    Dessert: 🙂 LOL

  8. 130125

    Snatch: 125# snatches are feeling good, but could use some more practice at the bottom in the groove and keeping the bar close to the chest.

    WOD: 7:75 @ 115# 2 failed reps over all on the snatches. should be getting full squats on all of them, but didn’t.

    • 130125

      messed up my WOD Time. should be 7:57

  9. 130125

    Looks like a fun WOD – I’m missing out.

    CrossFit on 18th in Kansas City for me;

    WOD: 21-15-9 Power Snatch (#85)/Pull-ups – 9:07
    Dessert: 21-15-9 T2B/V-ups; check

  10. 130125

    Snatches with PVC. BJ noted issues with my squat so worked on those as well.

    WOD: Substituted 7 rounds of black banded hip thruster thingies and perfect form knee push-ups

    Dessert: Rag patrol – nice!

    Have a good weekend everyone!

  11. 130125

    Snatch – Worked up to 123
    WOD: 6:47 rx’d (103#)

    • 130125

      nice job!

  12. 130125

    Great info on how a Paleo diet helps boost the immune system, helping the body fight off the flu, colds, etc.


  13. 130125

    Snatch: 65# with OHS. OHS needs a lot of work.
    WoD: 12:11 w/ 65#. Once again OHS needs lots of work.

  14. 130125

    Snatch: worked up to and at 83 for a while. Felt good.

    WOD: 7:47 @ 83#.

    My first snatch was great and then it was all downhill from there. As I got tired, I reverted back to my weird split snatch mess instead of just getting under the damn bar.

    Dessert: did a set of 10 banded pull-ups (red) and then a set of 10+ kipping PUs (lost count).

  15. 130125

    Snatch: Worked to 135
    WOD: 5:45 @ 135#, I power snatched all of these and not sure thats how it was supposed to go, I blame Ben

  16. 130125

    Snatch: 27 (bar +5)
    WOD: 11:42 (I am old and slow, but I am determined.)

    Here is an article on how a good ass-kicking is a shortcut to inner peace from Huff Po. Enjoy the snow!


  17. 130125

    Tip’o’Day: BACON!!

    So I gave up pork a couple months ago and feel grrrreat about it. However, some of you bacon lovers may appreciate the following website.


    Bacon envelopes
    Bacon popcorn
    Bacon roses
    Bacon coffin
    Bacon lip gloss
    Bacon Infant formula
    Bacon sex lube

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